We may earn commission from links on this page, but we only healthy breakfast ideas for weight loss products we back. If you’re trying to maintain a healthy weight or have a hard time keeping your hunger in check in the morning, you probably already know how important starting your day with a high-protein breakfast is.

Even worse, if you skip your morning meal, you’re not getting any protein at all. Breakfast really is as important as it’s chalked up to be—and it’s a great way to fit extra protein into your diet. Here’s what to look for in high-protein breakfasts, plus how much you really need to power through your day. Why is protein important at breakfast? Protein makes you feel satiated and gives you the energy you need to function, making it ideal for the first meal of the day. In other words, filling up on protein at breakfast may mean you eat less all day long, including in the evening.

Protein also boosts alertness and helps stabilize blood sugar and insulin levels, meaning you’ll have the focus and energy to face the day, she adds. How much protein do you need at breakfast? The ideal amount of protein at breakfast is about 30 grams, according to a 2018 review by nutrition researchers at Purdue University. Levy-Wolins recommends starting with at least 15 grams of protein at every meal if you’re hoping to see results at the gym.

Ready to start your day off right? Try one of these dietitian-approved high-protein breakfasts next time you’re tempted to reach for the cereal box. Yep, a stack of pancakes can actually pack in protein. Fifteen grams of protein from peanut butter, combined with the fiber and nutrients from bananas, ensure that you’ll feel full until lunch. For an extra boost of protein, skip the syrup and serve with yogurt and chopped nuts, plus extra bananas and honey. Fruit-forward breakfasts can actually be chock-full of protein.

Just ask this simple parfait, which provides an unbelievable 22 grams of protein. Topped with nuts, seeds, and spices, it’s everything you could want in a morning meal. This breakfast staple packs in 19 grams of protein per serving—and it’s actually pretty easy to make at home. We especially like these morning sandwiches because they’re easy to make ahead and just reheat in the morning. They even hold up in the freezer for up to three weeks, meaning you can make a batch of these portable, protein-powered sandwiches well in advance. Millet is an ancient whole grain that produces a hearty texture somewhere between oatmeal and rice pudding.